The Handstand Builder For Women: Day 2/3, Week 9

Mindith Rahmat

Founder

Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells

These workouts are targeted at either beginner, intermediate, or advanced practioners. Just adjust weights so that you can complete all movements with good form. For the next 12 weeks we will experiment with different modalities to build upper body strength to aid in the development of the handstand, essential for core strength, upper body strength, and balance.

 

If you want to find Day 1 of Week 1 of this workout go here.

 

There are 3 workouts per week. The number of sets is outside of the bracket, and the number of reps indicated within with an "x" preceding. For example, 5(x5) means 5 sets of 5 reps. At the end of each workout we will end up with some yoga skill building or flows. These are there to provide both restoration post-workout, and to add flexibility and strength for continued progress.

 

As we go along, we will add movement videos and build up a library for future reference. Just go at your own pace. Use these workouts as a way to improve your own abilities to modify and adapt programming to your specific needs.


 

Day 1 of 3: Week 9

A:

 

21-15-9
One Legged Kettlebell Deadlifts (on each leg - for example 21 reps = 42 total deadlifts)
Box Jumps

B:

 

21-15-9
Walking Lunges (on each leg - for example 21 reps = 42 total lunges)
Diamond Push Ups

 

C:

 

25 Dragon Flags

 

D:

 

Psoas Side Lunge

 

Lunge

From your hands and knees press back into downward dog for 3-5 deep breaths. Step your right leg through into a low lunge pose. Place you hands on floor finding a deep lunge. Hold this shape for 5 deep breaths. Repeat on the left side. Do a total of 2 full rounds of this downward dog lunge flow on each side holding each pose for a least 5 deep breaths

 

And here's a short video to help you make the adjustments you need and get a sense of the movement as it relates to your psoas. Good way to end a day heavy on asymmetrical movements.

 

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